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Training Log Archive: Coach.dion

In the 7 days ending Aug 4, 2013:

activity # timemileskm+m
  running7 5:49:26 48.16(7:15) 77.5(4:31) 800
  Total7 5:49:26 48.16(7:15) 77.5(4:31) 800

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MoTuWeThFrSaSu

Sunday Aug 4, 2013 #

4 PM

running long 1:05:10 [3] 14.0 km (4:39 / km) +170m 4:23 / km
shoes: 5 Finger test pair

From Home up through Wynberg over foot bridge to T gate, Cecelia to S cross GB home

Saturday Aug 3, 2013 #

9 AM

running 1:00:47 [3] 14.0 km (4:21 / km)
shoes: 5 Finger test pair

Easy loop Strawberry lane, then past the stables Silverhurst, Dicket and home.

Friday Aug 2, 2013 #

5 AM

running 27:29 [2] 6.0 km (4:35 / km)
shoes: NB Trail 00

Short easy morning run, berg wind blowing, was about 18* this morning...

Thursday Aug 1, 2013 #

5 PM

running warm up/down 22:29 [2] 5.0 km (4:30 / km)
shoes: NB Trail 00

warm up to the subway

running 6:24 [4] 2.0 km (3:12 / km)
shoes: NB Trail 00

5 X 4001 WITH 60SEC REST
79.1 75.8 76.2 76.3 78.1

Wednesday Jul 31, 2013 #

5 PM

running long 1:10:46 [3] 14.5 km (4:53 / km) +330m 4:23 / km
shoes: 5 Finger test pair

Forest, up long hill and out Kirstenbosh bottom gate, back with a loop in Bishopscourt

Tuesday Jul 30, 2013 #

6 PM

running warm up/down 14:17 [2] 2.8 km (5:06 / km)
shoes: 5 Finger test pair

warmup to hill 2km and warm down after hills and tempo run.

running hills 17:35 [5] 4.2 km (4:11 / km) +300m 3:05 / km
shoes: 5 Finger test pair

Hills
40-30-20-10-10-20-30-40 x 2 fast up easy down run ok

running tempo 17:47 [4] 5.0 km (3:33 / km)
shoes: 5 Finger test pair

tempo back to the club via the lights, a little faster than was needed... but it is down hill!

Monday Jul 29, 2013 #

5 PM

running 46:42 [3] 10.0 km (4:40 / km)
shoes: NB Trail 00

easy loop on the road, Boshoff

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